Try these recipes for Vegetable Black Fried Rice, Avocado Spinach Smoothie Bowl, Kale Quinoa Salad and Salad Bowl with Paneer.
By Payal Kothari
The concept of a bowl is a healthy and simple one. It reminds me of the monks who travel around and survive on what is served to them with happiness and in smaller portions. What makes our bowls wow is that they are topped with fun, made healthier, tastier and easy for busy parents. Let me guide you through the fun bowls you could prepare on busy days (which is practically all days!). Get healthy yet yummy meals in less than 10 minutes.
Avocado Spinach Smoothie Bowl
Yes, a smoothie bowl whose colour itself is proof of how nourishing it will be for you. Getting in these leafy greens and avocado post a workout or at breakfast or as a mid-morning snack is so satisfying.
A handful of spinach
A handful of nuts and seeds
¼ tbsp homemade nut butter, like almond or peanut
½ cup of thin coconut milk or regular milk
Blend all the ingredients.
The mixture should be like a pudding and not a smoothie. Pour it in a bowl and enjoy. You could top it with some edible flowers, seeds or a few dark chocolate chips.
Vegetable Black Fried Rice
Yes, you read correctly, the forbidden carb. A veggie power-packed fried rice, which you could wok in less than 10 minutes. Feel free to add eggs, meat or tofu as per your requirements and your children’s tastebuds.
1 bowl of assorted greens and other colours made up of spinach, broccoli, cauliflower, french beans, carrots, baby corn, mushrooms, spring onions, coriander, zucchini and all other vegetables you love
½ cup of cooked black rice
1 tsp. of soya sauce
½ tsp peanut powder
½ tsp chili flakes
¼ tsp ginger
¼ tsp garlic
¼ tsp lemon
In a wok, add two tablespoons of olive oil.
Add ginger, garlic, soya sauce, peanut powder, salt to taste, chilli powder and rest of the ingredients. Toss all the vegetables in the wok. Once the vegetables are half-cooked, add the rice and sauté well. Serve in a bowl.
Kale Quinoa Salad
2 cups water
1 bunch kale, washed and chopped
1 cup quinoa
1 lemon, zested and juiced
1 tablespoon olive oi
3 tablespoons toasted pine nuts or toasted chopped almonds
1/4 cup crumbled cheese
Salt and pepper
Wash the kale well, chop and keep aside.
Soak the quinoa for 19 minutes, boil for another 5-7 minutes and drain out all the water.
Mix the kale, quinoa, nuts, cheese, olive oil, lemon, salt and pepper and its ready to eat.
Salad Bowl with Paneer
5-7 small paneer cubes
½ cup cooked brown rice
½ cup tomato onion salsa
½ cup guacamole (avocado)
½ cup sour cream (hung yogurt)
½ cube of cheese
chili flakes, salt and pepper to taste
Layer the bowl with brown rice, then layer all the ingredients one after the other.
Add the cheese and garnishing last.
Your delicious salad bowl is ready.
(The writer is an Integrative and Functional Nutritionist.)
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